Tapering

Keys to tapering training to peak for a key race:

• can yeild about a 3% performance boost over simple rest
• should usually begin 6 or 7 days before a key race
• time/distance spent training should be reduced by at least 50%
• the last hard workout should be 3 days prior
• cut down easy training primarily
• include training at goal pace or faster
• workouts during the final 48 hours should include only warm up and relaxed sprints

The most common errors are to make the taper too short and decrease intensity rather than volume, resulting in a "flat race."